CrossFit Momentum – VELOCITY
Partner 2k warmup (No Measure)
Partner 1500m Row
– Partner 1 – Row
– Partner 2 – 5 Push-Ups + 10 Squats + 10 unweighted Russian Twists
Switch every time Partner 2 finishes a round. Partners stop when 1500m total is reached or 9 minutes.
Tempo Double KB Front Rack Squat (3×5 )
Each Rep: 3 second descent, 2 second hold at the bottom, explode up, 2 second hold at top. (Tempo: 32X2)
Dumbbell Bench (3×8-10 reps)
Find a weight that athlete can complete 8-10 reps with proper form.
Metcon (AMRAP – Reps)
Flutter Kicks 3×30
Metcon (3 Rounds for time)
Every 4 Minutes x 3
20 Reverse Step Lunges (total)
10 Alternating DB Snatch
5 Calorie Row/Bike/Ski
Athlete to complete one round as fast as possible then rest the remainder of the 4 minutes. Advanced athletes may hold KB for lunges. Newer athletes may scale lunge reps if necessary to finish with some rest time.